Fran's Fitness Over 50

Use the stream for your fitness

We’re all so used to that little circle in the corner of our screens now – the commercial count-down. Those commercials are annoying, yes, but rather than be annoyed, use the stream for your fitness.

Social media calls this movement snacking – the idea is to move in the time it would take you to get a snack. This snack can counteract the effects of sitting too long. You know the feeling – when your knees and back are stiff when you stand up, you know you’ve been sitting too long. My sister and I tell each other to stand up at our desks when we’ve been deep in concentration all morning. And when we forget, if one of us gets up and our knees are stiff, we exclaim that we’ve been sitting for too long.

And these short bursts of activity can help regulate your blood sugar, boost your circulation, and enhance your focus.

Your movement snack can be as simple as just standing up and sitting down (without using your hands, of course) for the 90 seconds or so of the commercial break. Stepping from side to side is another good move. Marching in place with raised knees will get your heart rate up a little too. If the commercial has good music, dance to it. That’s a great movement snack. It really doesn’t matter what exercise you do, as long as you get up and do something. And if getting up isn’t an option, then sit up straight and move your feet side to side. Raise your arms overhead and lower them. Do some biceps curls even if you don’t have weights. Make a fist.

After consuming these movement snacks, you’ll also find that your energy level is higher. It could be that you may not fall asleep on the couch after dinner.
If there’s no commercial timer on the stream, just set your phone’s timer for 2 minutes. I’ll bet you’ll see a difference in how you feel with just a few days of using the stream for your fitness. You’re doing something good for your healthy aging and your resilience. In just a few days, you’re creating a great healthy habit. This is a good way to practice self-care. You’re making sure that you’ll be around for those who need you.

Stop scrolling and start balancing

How much time do you spend waiting in your kitchen? Waiting for the microwave, waiting for the water to boil, waiting and stirring the pasta sauce. It can be relaxing, but aren’t you just wasting that time scrolling through your social media feeds? You could actually be using that waiting time to be improving your balance and stabilizing your core. Stop scrolling and start balancing.

Story time – why focusing on balance is important to me. You’ve probably seen ads from perky young trainers who advise their older clients to work on their balance – a simple 30-minute program to improve your balance. Guess what? Not gonna happen. Working on balance is not the most fun thing. And if you have to do it for 30 minutes at a time, you’re only going to do it once. And that won’t help anything. You probably know someone who’s taken a fall, so you know you need to start working on your balance, but a half hour at a time?

A few years ago (okay, more than a few…) I lost my balance and fell, wrecking my knee and triggering bursitis in both hips. That hurt. I couldn’t do my regular workouts for a while, so in my extra free time I started researching why people tend to fall more as they age. It turns out that it’s a natural phenomenon. We just lose stuff as we get older. Hair, eyesight, hearing, sense of balance. But, unlike hair, eyesight and hearing, balance is a “use it or lose it” thing. You can actually improve it. And, it really doesn’t take that long.

I should know. I do 2 minutes of balance exercises every day. Standing on one foot for a minute while I brush my teeth, and then the other one sometimes gets messy, but bathrooms wash. Some days I do more, but most days just those 2 minutes. And my balance has improved.

When you’re starting to develop a new habit, it’s hard to remember it some days. That’s why stacking the new one (a balance move) on an old one (brushing teeth) is so helpful. Pretty soon you don’t even have to think about the new one, and it just feels wrong if you miss it.

So, use that counter if you need it to stabilize yourself. Stand on one foot. Make sure your back is straight, your hips are level, and your core is tight. You’ve got a built-in ballet barre to help you with your balance moves. And if you don’t need to hold on, so much the better. Use your formerly wasted time – stop scrolling and start balancing. You’re not only improving your balance, you’re improving your resilience, too. Those who’ve fallen and not done anything about it are more likely to become isolated and withdrawn. But not us – we’re out there. Independent and able to do what we want, when we want.

And if you want more variety, download Your Week of Core-Centered Balance Moves. Simple but effective.

Strength or cardio first?

It’s the age-old question. Strength work or cardio first? You want to maximize your workout, and you know that you have to prioritize strength work. But you also have to get in your cardio. So, which should you do first? The experts agree – strength first, unless you’re focusing on endurance.

I don’t like to exercise – you know that – but I do want to stay fit and healthy. So I like to combine both strength and cardio in my workouts, even if I have less than an hour for my exercise session. By doing my strength work first, I’ll be fresher, and be able to focus on my form more. Chances are the exercises will be more effective, and I’ll build strength in my muscles more than if I did cardio first.

If I do cardio first, I’ll be more tired and my form won’t be as good. All good things to consider.

On the other hand, if I want to build my endurance, I’ll focus on cardio, spend a longer time on it, and just do the minimum amount of strength work.

Another thing to consider is whether one of your goals is losing weight. A small study found that doing strength training first actually burned more fat. Another point in its favor. Cardio relies on a mix of glycogen and fat for fuel, he added. “You burn glycogen when you lift weights, so if you do cardio afterward, your body has to burn more fat for fuel,” according to Danny King, physical trainer at the Life Time chain of fitness centers.

And don’t forget that body-weight exercises count as strength work. Push-ups and planks are great for strength. Lunges and burpees also count. To combine these body weight exercises with cardio work, perhaps do 30 seconds of jumping jacks, 30 seconds of planking, and so on. No need for fancy equipment.

Does your morning routine help or hinder you?

I’ve been reading a lot lately about morning routines. How do you start your day? Do you have the same routine every day? Just the weekdays? If you search for “successful morning routine,” you’ll find about a bazillion answers. That’s because what works for one person is probably not going to work for everyone. People are individuals, our brains are all wired differently. So it makes sense that my morning routine will be different from yours. The important thing is that your morning routine helps to make you as happy as possible.

My morning routine is nothing special. I wake up, get dressed, take the dogs out, feed the dogs breakfast, eat my own breakfast, wash, make my bed, train the dogs, take the dogs out again, and go to work. Lots there. One thing there makes me especially happy. And that’s “train the dogs.” I can see progress almost every day, depending on if we’re working on something specific, but my dogs always make me smile.

And that’s crucial. At least one thing in your morning routine should make you smile and be happy. Whether it’s breathing some fresh air or writing in your journal or training your dogs, something should put a smile on your face.

I read an article about the top morning routines of successful people and it’s got the usual things: wake up early, grab a good breakfast, hydrate, move your body, meditate, write in a journal, read a book, make a to-do-list. But the one thing that kind of surprised me in that list was to practice gratitude. I’ve written about it before, and I do it myself every day, but didn’t really expect to see that Marie Kondo also has a daily gratitude practice.

Being grateful helps me to be happier – it ties me to my family, friends and the world. And it’s part of every day’s routine.

How to know if the work you’re doing matters

How often do we think about whether the work we’re doing really matters? You’re plugging along and then think to yourself, “Why am I even doing this?” Does it matter to your life? Your kids’ lives? The community? That’s really the point of setting goals, isn’t it? To do work that matters. To set us up for success, the way we define it. And to leave a lasting impression.

But, before we start working on a goal, or before the work goes on too long, how do we know? For example, if I’m working on a goal, creating a report that I initially believe folks who read my work will find valuable, how do I really know that people will find value in it? Am I just writing to put words on a page (or white screen)?

Here are 5 signs that the work you’re doing is valuable from Kathy Oneto, entrepreneur and founder of Sustainable Ambition.

First, you can link your work to a valuable outcome. I’ll know my report is valuable when I can prove that if my readers follow advice given, they’ll be happier or healthier. Shouldn’t that be the purpose of a fitness blog?

Next, if people tell me that they get something out of my work, I’ve fulfilled a goal. I mostly write for myself, because there’s no assurance that anyone else will read my articles. But when people tell me that they’ve followed a point and been successful, that’s really rewarding.

If I’m making progress on my own goals, then I know my work is valuable. Much of my work is for others to see, so if more people see it and get benefits from it, I’m succeeding. And that’s motivation to move forward.

If my work aligns with my core values, then I’ll keep going. When I’m training my dog, it’s not always easy. But if the methods I use align with my values, and I see even slight improvements, then I’m encouraged and I know my work matters.

And if I’m growing, learning, and being challenged by my work, then that’s a good thing. If I’m growing and learning, then my work is probably getting better. More people will get value from it. And I’ll know it matters.

If you’re working on a fitness goal – yay! Good for you – not only does the work you do benefit your health, your healthy aging, but it also benefits your family. Haven’t you noticed that you’re in a better mood more of the time? You’ll be around to play with the dog and the grandkids. And you’ll have more fun doing it.

Flexibility is your fitness superpower

The Secret to Longevity: Why Flexibility is Your Fitness Superpower Over 50

When we think about “getting fit” in our 50s and 60s, our minds often jump straight to cardiovascular health or building muscle. While walking and strength training are vital, there is a “missing piece” to the wellness puzzle that often gets sidelined: flexibility. Improving your flexibility isn’t just about being able to touch your toes. It’s a fundamental pillar of healthy aging and a primary driver of how we feel—both physically and mentally—every single day.

The Longevity Link

Recent science has highlighted just how critical flexibility is for our long-term health. A landmark 2024 study published in the Scandinavian Journal of Medicine & Science in Sports followed middle-aged participants for over a decade. The researchers, led by Dr. Claudio Gil S. Araújo, discovered that individuals with greater flexibility had a significantly lower risk of premature death. Interestingly, this association was particularly strong in women, suggesting that maintaining a wide range of motion is a literal lifesaver as we age.

Physical Freedom and Healthy Aging

As we age, our tendons naturally lose some elasticity and our joints can become stiff. Feeling creaky when we get up from a chair should be our signal to take a short walk or do some squats. By prioritizing flexibility, we maintain the range of motion necessary for things we do every day—things like reaching for a high shelf, tying shoes, or playing on the floor with grandkids. Improved flexibility also reduces the risk of falls by enhancing balance and stride mechanics, allowing us to maintain our independence for years to come. So the more flexible we are, the more able we are to do the balance exercises I recommend every day.

The Mindset Shift

Increase your balance in just a couple of minutes a day

The benefits of stretching extend far beyond the physical. Flexibility training, especially through mind-body practices like Yoga or Tai Chi, acts as a bridge to a better mindset. A 2024 study in Frontiers in Public Health found that mind-body exercises significantly improve psychological resilience and quality of life in older adults.

As an added bonus, when you stretch, you aren’t just lengthening muscle fibers; you are signaling to your nervous system that it is safe to relax. This reduces cortisol levels and helps alleviate the “brain fog” or anxiety that can sometimes accompany this stage of life. A flexible body often leads to a flexible mind—one that is more resilient to stress and more open to the joys of aging.

Your Path Forward

You don’t need to spend hours on a mat to see results. Just 10 to 15 minutes of dedicated stretching or a gentle yoga flow three times a week can transform your mobility. Spend a few minutes walking or biking first to warm up. The Mayo Clinic emphasizes that you can hurt yourself if you overly stretch cold muscles. Start where you are, honor your body’s limits, and remember: staying limber is one of the greatest gifts you can give your future self.

The Productivity Trap: Why Doing Less Can Be Your New Secret Weapon

You know that I’m a strong advocate for thinking, planning, and getting things done. Some people just see the last part – getting things done – and think that equates to always being busy. Nothing could be further from the truth. It’s actually a productivity trap. Tweaking spreadsheets and checking a thesaurus does not equal productivity. In fact, it’s burnout that happens when we’re always going, going, going. And that burnout leads to decreased productivity and even health issues.

Burnout is a “systematic depletion that manifests as cynicism, detachment, and plummeting professional efficacy,” according to Natalie Nixon, PhD, and author and creativity strategist. When all this happens, failure ensues. We have so many commitments – from family responsibilities to work emergencies, that burnout can happen in any arena. Dr. Nixon has developed a framework to counter professional burnout, and I believe that it can help outside the workplace as well.

Move, think, rest

Dr. Nixon has coined the phrase “Move, Think, Rest” as a grounded approach to emotional recovery. I align it with “Work hard, then recover harder.” This approach recognizes that our bodies and minds work together to make our lives happier and more meaningful. Physical movement combined with deep thought and then recovery make us even more productive and resilient.

We know that physical movement increases endorphins in our systems and gives us more energy. But that’s not limited to a devoted workout session. A 15-minute walk while you’re thinking about the next step of your project not only maintains your mobility, but it helps your brain to reset.

And when we reflect on our work and are mindful of our surroundings, we’re setting the stage for deeper recovery.

Your brain is connecting the dots

And actual rest – when we’re doing nothing – is really not doing nothing. It’s letting our brains connect all the pieces of our being, our plans, and our work. It helps us connect the dots. Rest is more beneficial, sometimes, than the work itself. Dr. Nixon calls it “essential maintenance.”

So, work hard, exercise, and rest. Don’t neglect any of these elements. Your body and your brain will thank you.

A goal that’s just right

Sometimes I choose stupid goals. Like cleaning off my desk. That’s stupid because I know it’ll never happen. It just doesn’t matter to me. Or being successful at the Side Plank Star pose. It’s stupid because – why? Another stupid goal was getting an agility championship for my dog. I didn’t take into consideration my dog’s desires. He doesn’t care about agility all that much. Sure, I could train him for it, but if he’s not having fun, then I’m not having fun, and it takes a really long time and a lot of weekends competing in trials for it to happen. But I also chose a goal that’s just right.

Not too hard, not too easy

What’s a goal that’s just right? It’s not too hard, and it’s not too easy. As opposed to an agility championship for my dog – a goal that’s just right is one that is doable. One that I can see a path forward to the end.

As an example. I wanted to write a cozy mystery novel. But my days are pretty full, with dogs and the business. So, when would I be able to write the thousands of words that a novel requires? I spent some time thinking about that, and realized that I woke up about an hour before my alarm most days. And couldn’t go back to sleep. So – lightbulb – I figured I could use that time for writing.

Testing tells

I tested my theory for a few days. I sort of wrote an outline. (I realized that while I don’t ordinarily do outlines, a mystery story required one.) I set a second alarm for 50 minutes before my real one, created a Google doc, tested my Bluetooth keyboard on my phone, and started writing. Once I knew how many words I averaged writing each day, I was able to create a schedule for finishing my first mystery novel.

I created a goal that was just right. I drew up a plan and established a schedule. And now I have two published cozy mystery novels. Working toward a goal feels great. When you put work in toward a goal, you feel unstoppable. No matter what happens, you work through it. When you have an important goal, you’re optimistic, you’re resilient, and you feel healthy and strong. (To help you find a goal that’s just right for you, the Get It Done Blueprint lays it all out step-by-step and has a great worksheet. You can download it today for nothing.)

You can do anything you want to when you have a goal that’s just right.

Enjoy a few minutes of doing nothing

Some days I start out feeling like I’ve been set adrift at sea. Aimless. Just kind of sitting there in my inner tube with my hands and feet dangling in the water. And some days that’s great. If there’s nothing I have to get done, then I can just laze around and do just that – nothing. But other days I have to shake off that feeling and start something.

That feeling of “I should be doing something”

What helps with that? (Because we’ve all got things we have to do most days.) If I’ve got a plan in place, then I can enjoy a few minutes of doing nothing, and then start being productive. If there’s no plan, then doing nothing seems pointless. There’s something missing. I can’t enjoy doing nothing, because I feel that I should be doing something – but I don’t know what that something is.

Doing nothing sets up the day

Those few minutes of doing nothing can be invaluable. They can set me up for an awesome day. I can enjoy being with my dogs or breathing fresh air. My sister and I used to own an RV that we parked in the most fabulous natural setting I can think of – right on the water of the Atlantic Ocean in the Florida Keys. We can work remotely, so I could set up my laptop in the shade, looking right out onto the water and enjoy those few minutes of doing nothing. Until those few minutes became an hour and then, well, I moved inside to work.

My plan for joy

But I only enjoyed those few minutes because I knew exactly what I had to tackle when I booted up the computer. I had a plan. I had a list. My plan for joy. And I knew what had to get done. Now those moments of doing nothing are the ones to savor.

The way I ensure that I can really enjoy those “nothing” moments is to plan the next day in the late afternoon. If I’m working on a big goal, I check my intermediate steps and I take the bit that inches me forward and write it down. So if I’m working on a course, and my goal is to have all the pieces in place by the end of the week, then on Monday I can create the pdf files so they’re ready to distribute. I’ve already written module outlines and documents in my digital cloud account, and created the graphics and worksheets that go with each.

So, on Monday before I start, I can play with my dogs. Or I can enjoy a few minutes of doing nothing. And then I can go gangbusters working toward my goal.

Protect yourself from chaos

The world is swirling. News reports are coming fast and furious from all directions and much of it contradicts other reports. It’s hard to know what’s real, what to believe, where to turn, and what to do. If we try to pay attention to everything, that is a sure path to stress and panic. So, how to protect yourself from chaos? Here are a few things that can help to turn off (or at least tone down) all the noise.

Start your day with intention. That’s not to say list everything you’re going to do that day. Your intent can simply be to have patience. Or be nice. Pay attention to your surroundings.

And it helps that before you start your day, you have a good night’s sleep. Be consistent with your sleep routine. Turn off your screens well before you turn off your light.

After you’ve done all the necessaries in the morning, set one small goal to accomplish that day. It can be to get a step closer to finishing a big goal, or it can be simply to throw out one thing from that overflowing junk drawer. It feels good and it gives a little boost to your optimism and your resilience.

You’ve started your day mindfully, so periodically, take a break and center yourself. Pay attention to your surroundings at that time. Take stock of your emotions and thoughts.

And speaking of thoughts, at least once a day, think about what you’re grateful for. A gratitude journal helps, but I don’t find it necessary. Enjoy the blue sky or interesting cloud formations. Smile at your dog’s antics. It really does boost your healthy aging and happiness.

Exercise. I know, I sound like a broken record (remember them?). But exercise really does help to protect yourself from chaos. When you finish a good workout, I guarantee you’ll feel better about the world than when you started.

And reach out to a friend. Someone who lights you up, one who instantly makes you smile when you hear their voice.

Just some thoughts to protect yourself from chaos. The world is in upheaval, so we have to do what we can.